Phisique Improvement

Mission 4 --> Day 5 -> 16

2009-06-04T05:26:00.003+02:00

Hey Shredders

Sorry for not coming around lately.
I was busy moving to other dorms and i finally got reclassed.
Im in the security forces careerfield now, and have started training already.
So in that mess i wasnt able to take daily pics or blog.
I went to the gym a few times and went swimming twice since then.
I still have to come up with a way to make pics in this dorm. its incredibly small, old and dirty. Ill have to see how that works out.

Anyhow thats all i have to say for now.

Shred on everyone
Danny

Mission 4 --> Day 4

2009-05-23T09:22:00.002+02:00

Hey Shredders.

Today was a calistenics day, so i did my workout of pushups and pullups in my room over the day.

Ill be heading over to the gym on the weekend again.

Nutrition was decent today.

Well thats all for today
Sorry for the recent short posts.
As soon as i come across something new or interesting, ill write abut it here.

Shred on everyone

Danny

Mission 4 --> Day 3

2009-05-23T09:19:00.003+02:00

Hey Shredders

Once again sorry for the late post.
Food was decent today, but could have been cleaner.

Went to the gym today and blasted my arms again.
Mytraps are also burning like crazy now

Well thats all i have for today

Shred on everyone

Danny

Mission 4 --> Day 2

2009-05-21T08:43:00.002+02:00

Hello readers

Well i finished up day 2 without any problem. Only did some light calistenics for a workout since im really still feeling the DOMS.

THe pool that is located very close to me is due to re-open this weekend, so i hope i will be able to do some work with that in the near future.

Nutrition was nice and clean yoday as planned.

Well thats all for today
Shred on everyone

Danny

Mission 4 --> Day 1

2009-05-19T18:02:00.004+02:00

Hey Shredders

I finished my first day successfully.
Sorry for the late post. On weekdays my shift ends at 11 pm( starting at 3 pm) so i usually drop dead in bed afterwards.

I did go to the gym and had a good workout. Feeling some doms in my bi and triceps and shoulders

Its funny how restricted i feel again, now that im cutting out all and every kind of junk food. It reminds me of Mission 1.
Ill get used to this again soon enough, however im surprized how much i crave these things again.
I didnt get weak though, and only ate clean.

Im going to be going swimming at the first availible possibility, whenever that may be.

Well thats all i have for you today
Shred on everyone

Danny

Back with News + New Shred Mission!

2009-05-18T05:06:00.004+02:00

Hey Shredders

Ill get right to the point.
I didnt make it into my careerfield, as i failed to complete the PAST test again.
This time it was mainly Form that gave me the finishing blow.

For those of you who dont know about the PAST test from my earlier posts, here are the details:

500 m swim in 14 min or less
1.5 mile run in 10:45 or less
6 pull ups in 1 minute
45 pushups in 2 minutes
45 situps in 2 minutes
45 flutter kicks in 2 minutes

The pushups and pull ups were my downfall
The socalled CCT(Combat Control) pushups, involve me going far below a 90 degree angle and come back up and lock out my elbows before doing it again.
If the form was off, the pushup wouldnt count.
ANd for the pull ups, your head cannot be tilted upwards at all, and your body cannot swing in the slightest. The adamsapple has to be well over the bar, while the bar almost touches the chest.

Anyhow, due to this "little" inconvienience, i will have to reclass into another careerfield within the air force.
However it will take up to a monmth for me to reclass and leave for my tech school.

I can crosstrain back into Combat Controller in 2 years minimum, and i deffinetely plan to do so.
2 years for me to get in the by far best shape in my life and 2 years for me to be able to break all the recors on the PAST test.

And once again i want to reach over to my good friends in the shreddersphere and share this journey with you. I cant tell for sure how often i can use the mission based concept, due to deployments in the future.
I will do my very best to do so though.
its time to get back on track.

It has been 2 weeks since i failed the PAST test.
Now to the truth.
To be completely honest in these last 2 weeks i have let everything go to hell entirely. BK, popeyes, cold cut sandwiches, M&M's and tons of Soda. Not a very healthy lifestyle.
I have been working out in irregular intervalls over this time, and have therewith saved myself from completely balooning. However I did gain a several pounds over this period of time.
You probably will notice this in tomorrows picture.

Why tomorrows picture? you ask?

Because I am starting mission 4!

Mission 4: 100 Days of Hell

Start: 18th May 2009
Finish: 25th August 2009

Goals:
15 Pull Ups
70 CCT Push Ups in 2 minutes
70 CCT Sit Ups in 2 minutes
200 Flutter Kicks
500 meter swim in less than 8:30
1.5 mile run in 9 minutes
Manage to bench 250 pounds for 1 rep
Hold Plank for 5 minutes

I will have the opportunity to go to the gym almost daily now, and occassionally go to the pool as well.

Condition to mission: No Soda, No Candy, No Junk Food.
(just threw away 3/4th of my peanut M&M's Bag)

I have protein powder here.
Have to buy more milk tomorrow.
My fridge is packed with tuna.

I think i am pretty well prepared for now.

Thank you for reading, Shredders
Mission 4 will be going live tomorrow with my first daily picture.
Hope you will enjoy my ride as much as I will,

Shred on everyone

Danny

Basic Training Completion. Hello Shredders!

2009-05-03T01:11:00.002+02:00

Hey Shredders

Sorry that i didnt post this a bit sooner.
Im back from basic training and am in tech school now.
Im shooting to become a Combat Controller, which is a special operations job in the air force.
This tech school is nearly 2 years long and very phisically demanding.
Due to that i cant continue witht th mission concept, that i have been practicing since i started this blog.
Ill come here once in a while and check on you guys.
Dont know how often but ill do my best.

Anyhow.
Basic Training was tough and a challenge.
Deffinetely not easy, and the early weeks were more or less depressing.
However the instructor's job is to break you down and then build you up again.
In the end it was deffinetely worth it and i had alot of fun times with my flight(team).
Bad side of BMT: We didnt get the chance to train half as much as i usually did at home.
I lost alot of strength, and some muscle mass. EVeryone who came in really fit, became alot weaker, whereas the really weak people became alot fitter.
I guess its supposed to bring you all down to one level.
So im trying to recover my lost strength now, here in tech school.
I failed the initial PAST test due to my lack of strength(result of BMT), along with 12 others who had the same problem. So they set me back for 2 weeks. Its 2 weeks later now, so ill be taking the PAST test again on monday.
If i fail, i need to reclass into a new careerfield. Wish me luck.

Anyhow thats all i have to say for now.
Congrats to adam and his great success with the RTP System!

Shred on everyone

Danny

P.S.: THis pic is about 10 days old now

Danny Update

2009-03-23T15:10:00.002+01:00

Hi Folks,
Sorry I haven't posted sooner, I lost Dan's login data.

Dan is now in his 6th week in Basic Training. We received a lot of letters from him and were lucky enough to talk to him yesterday for about 30 minutes. He is doing Very Good and is really starting to have fun. The first few weeks were very difficult and stressful, but as his flight (his group) progressed, things improved.

He is getting 3 square meals a day and doing a lot of physical (and mental) training. This week he has to go in the field (camping out / wargames etc...). We will be visiting him in a few weeks for his Graduation. I expect a transformation in him very similiar to the one he had during his shredding time.

He asked me pass his regards to everyone and to keep shredding. I hope he can send a note on this blog in a few weeks.

Thats all for now. Shred On!

-Bryan
p.s. If anyone wants to send a letter or note to him, you can email me at bperryger@googlemail.com and I will forward/bring it to him.

Danny is in the Air Force!

2009-02-12T13:17:00.004+01:00

Hi Shredders,
Dans father here. Just wanted to let you all know that Danny made it to San Antonio and is now in Basic Training. I will try to keep you all up to date as soon as I hear from him. He probably won't be able to Blog again for at least 8-12 weeks. I am sure that he will keep up his fitness level and keep on the path. Anyway, I know that he loved shredding and talked a lot about his online friends. Keep your fingers crossed for him.

Keep Shredding!
-Bryan

Day 214 --> M3 Day 28: M3 End: Good Bye

2009-02-09T04:13:00.004+01:00

Hey Shredders.

My short M3 mission is now officially completed.
Went to the gym for the last time here today and went out with some friends for lunch afterwards.
No swimming of course.

Well ill just get started with the goals i set in the beginning.

Like expected, i set my standards way to high again, lol.
However i succeeded in reaching 90 pushups, which is 20 more than my previous max.
Im currently at 8-9 pull ups
And 10-11 chin ups

The run goals fell flat on the face, as the track was covered with a thick layer of ice all throughout the mission.

And the underwater swim was partially my own fault and partioaly the fault of the many swimmiers blocking the lanes in the pool.
I stayed at 50 and havent attemped anything above that, due to the circumstances.

Eventhough this mission has not been a success in reaching the set goals, i cant say that it wasnt a success in total.
I feel and am stronger now than anytime in my life.
Improvements are hard to spot on this missions pictures,as gaining muscle simply doesnt stand out as much as losing fat.
I now weigh 92.6 kg.
My lowest in all my missions was 86.4 kg.
Im sure that i am not able to go down to that level anymore, as ive built a good ammound of muscle since my lowest point.

I have now also set a goal for myself over this year.
I want to reclaim the 100 kg body, but this time with muscle rather than fat.

Now to the last portion of this post.
Im leaving for the air force tomorrow morning.
Will go through processing till wednesday morning, when i will be set on a plane to lackland in texas. Ill be in rammstein for the time before that.
Im not sure when i will be able to pick up contact with you guys again, but i assure you that ill get it done when i have the chance.

I want to thank everyone in the shreddersphere for their massive support over the last 214 days. Thanks especially to adam for setting all this up for everyone.
I have no doubt in my mind, that without you id be in much worse shape than i am now and possibly would have continued down the fat gain spiral.Ill try to send you a mail once im through basic, bud.
Also big thanks to ron, juli, larry and mike groom for the countless comments over the whole time. Im happy to have "met" all of you guys.

Ive given my father the information to this blog.
He offered to post an update about how im progressing in the air force once in a while. I think ive woken his interest a bit with my transformation. Who knows, maybe he will join the shreddersphere as well some day, lol.

Anyways thats all i can think of saying right now
Ive gotta get some sleep now.
Ill check my blog tomorrow morning before i leave.

Shred On and Shred Massive everyone!
Im looking forward to seeing all your guy's transformations when i get a chance to poke my head in here again.

Danny

Day 213 --> M3 Day 27

2009-02-08T06:24:00.002+01:00

Hey Shredders

Went swimming for the last time here..
Did my usual two hours.

Tomorrows the last gym run here as well.

I really have nothing to say right now
Starting to get a bit nervous now. Took enough time to seep in :D

Well thats all for today
Shred on everyone

Danny

Day 212 --> M3 Day 26

2009-02-08T06:10:00.002+01:00

Hey Shredders

Went swimming today.
No gym as my family(grandparents and others) were there to see me one last time.
Had to go simming earlier than usual though, as the time the relatives arrived was exactly cutting inbetween and into my normal swim and gym times.

Anyhow, i still feel sore from m chest workout so maybe a good idea to skip that.
On sunday im going to the gym again for the last time while im here.

Well thats all for today
Shred on everyone

Danny

Day 211 --> M3 Day 25

2009-02-06T04:10:00.002+01:00

Hey Shredders

Had a good day today.
Went swimming for 2 hours and got alot more done, as there was noone but me and a friend swimming for more than an hour.
After that several people came, but too little to make swimming uncomfortable.

Went to the gym today and tried out something alse today.
Since i messed up the 5x5 80 kg several times, i downsized the weights.
The last time i did it, i went to 75 kg with my usual 2 minute break inbetween sets.
After warming up today however i did the entire thing with only 1 minute rest.
I figure that ill develop my chest a bunch better so ill be able to lift heavier weights soon.
Also i upped my weight on the leg press today to 205 kg / 452 lb.
Ive been increasing by 10 kg steadily for a while now. Starting with 105 kg / 231 lb.
Used the 5x5 concept for this as i have in the past few months.
Also follwing that i did my "calf presses" on the leg press(legs stretched, holding the weight and moving it up and down with your feet only. Nothing else blasts my calves like that.
I always do 5x30 reps with this and am seeing very healthy gains in my calves.

Anyways thats all for today
Finally a bit longer post, i know, lol.

Shred on everyone

Danny

P.S.: Notice the chair in the background. Thats just one of the many things im now moving into what used to be my room and will become my fathers den, lol.

Day 210 --> M3 Day 24

2009-02-05T14:50:00.003+01:00

Hey Shredders

2 hours of swimming today and no gym.
Continued clearing out my room over the whole day.
You look at the pic to see what i mean.
Found several secret stashes of dust all over.
Never knew i had all that much =P.

Well thats all for today
Shred on everyone

Danny

Day 209 --> M3 Day 23

2009-02-04T03:35:00.002+01:00

Hey Shredders

Went swimming for 2 hours before heading to the gym for an hour.
Did mostly bodyweight exercises though.
My deadlifting DOMS(yes, its there even though i failed to complete my sets), is now reaching its high point, so i kept away from most exercises including the lower back and trapezius muscles.

Since im now in the high point of clearing out my room, and there is a not so organized chaos over here, im forced to skip my daily pic today.
Ill continue tomorrow though.

5 days left for this mission and till i leave.

Well thats all for today
Shred on everyone

Danny

Day 208 --> M3 Day 22

2009-02-03T05:27:00.002+01:00

Hey Shredders

Went for deadlifts again today.
In the 3rd(out of 5) sets my hands couldnt manage to hold gthe bar for a full rep anymore.
My core, back and legs had no problem, but in the end it failed due to my grip.

No swimming today, as its closed on mondays.
Exactly 1 more week for me.

Well thats all for today
Shred on everyone

Danny

Day 207 --> M3 Day 21

2009-02-03T04:05:00.002+01:00

Hey Shredders

Rest Day today, so no training besides a few chin ups and pull ups spread across the day.

So ill leave it with that for today
Shred on everyone

Danny

Day 206 --> M3 Day 20: 90 Pushups!

2009-02-01T04:18:00.005+01:00

Hey Shredders

My schedule was a little squished again today, so i had to get up early and get everything done before both cars were in use again.
Went to the gym first, so i could be there right when it opens, and an hour later i went right to the pool and did my 2 hours.

Well i did my pushups till failure today, which i havent done in quite some time.
My goal for this mission was to go from 70 to 90..... well i did 90 today, lol.

Well thats all for today
Shred on everyone

Danny

Day 205 --> M3 Day 19

2009-01-31T21:26:00.002+01:00

Hey Shredders

Only swimming again today. 2 hours like usual.
Due to some complications about who was taking which car to what time i was kind of left without one, lol.

Ill catch up with it tomorrow. This will give me a bit extra time to recover fro my previous deadlifts.

Nothing new otherwise
Now i have 10 more days left, so its the final countdown now =P

Well thats all for today.
Shred on everyone

Danny

Day 204 --> M3 Day 18

2009-01-30T04:19:00.002+01:00

Hey Shredders

Nothing all that exiting today.
Went swimming for 2 hours, but didnt go to the gym afterwards

I really am feeling the effects of yesterdays deadlifts. My entire back is aching.(the muscles only luckily, lol)

Nutrition was on target today.
Ive been taking a lot more protein over the last few days, and already feel the difference. Feel alot more pumped when working out.

Well thats all for today
Shred on everyone

Danny

Day 203 --> M3 Day 17

2009-01-30T00:49:00.002+01:00

Hey Shredders

Went swimming for 2 hours, before heading to the gym for an hour.
Among other things i did 5x5 deadlifts with 110 kg, which is 10 kg more than the last time i did them.

I know this is a very short post, but i simply have nothing else to say right now, lol

Shred on everyone

Danny

Day 198 - 202 --> M3 Day 12 - 16: Internet Disruption

2009-01-28T02:34:00.002+01:00

Hey Shredders

Sorry about not posting over the last couple of days.
Our internet was somehow cancelled going into the weekend, and we had to wait for the phone service, at the beginning of the week. So we managed to fix it with them today after going the extra mile complaining on the phone.

Anyhow i havent been slacking off during this time.

Day 12:
Swimming for 2 hours

Day 13:
Swam for 2 hours and then went to the gym for an hour

Day 14:
Rest Day

Day 15:
Gym for 45 minutes

Day 16:
Swimming for 2 hours and working out at the gym for just over an hour.

Yesterday, i noticed that i hadnt been taking in enough protein over the last week and quickly changed this with a few shakes and some tuna.
I felt kind of beaten up without any reason on monday at the gym. Hence i only did 45 minutes of "acceptable" work.
Felt invigorated today again though.

Now I have 200+ Days under my belt.
Time seems to have been flying since day 100
13 days left till i leave for basic training.
Gotta shred it up in these last days now!

Well thats all for today
Shred on everyone

Danny

Day 197 --> M3 Day 11: PAST passed...again.

2009-01-22T23:16:00.001+01:00

Heys Shredders

Yesterday was a rest day to prepare for the past, so i didnt post yet.
We drove down to rammstein again today, where i retook the PAST a final time before basic training.
Ill just fill you in on my times and reps.

Underwater swim 20 metres x 2(3 minute breaks between underwaters):
Passed

10 minute break

500 meter swim:
Required time: 14 minutes
First PAST testing: 10:50
Second PAST testing: 10:13
Improvement: 37 seconds

30 minute break

1.5 mile run:
Required time: 10.45 minutes
First PAST testing: 10.45 minutes
Second PAST testing: 10:19 minutes
Improvement: 26 seconds

10 minute break

i was asked to just do a bit better than the last time i did the calistenics, so:
6 pull ups -> 7 pull ups
45 sit ups -> 50 sit ups
45 push ups -> 50 push ups
48 flutter kicks -> 50 flutter kicks

PAST: PASSED!.... again.

The test is designed to wear you out, no matter how fit you are. You still will feel miserably beaten up, even if you have world record times on this test, lol.And it really beat me up.
My run was heavily affected by previously wearing myself out in the pool. Believe me, i felt it, lol.
but hey, thats whay its Stamina test after all =P

4 hour drive there and 4 hour drive back, just so i could take the same test i took once again, lol.I gotta thank my dad for driving me all these times. Its really a pain, to make these long trips down to rammstein and back.

Well thats all for today
Ill resume taking pictures tomorrow and wont miss any more till i leave for basic training.

Shred on everyone

Danny

Day 195 --> M3 Day 9

2009-01-21T18:57:00.002+01:00

Hey Shredders

Nothing special today(exept the initiation of president obama, lol)
Went swimming for 2 hours.
The streets were way too icy today to drive all the way to the gym(20 km through a wet, icy and slippery forest).
So instead going to the gym i watched the initiation parade of obama, lol.
Still did some pullups and incline pushups though.

Well thats all for today
Shred on everyone

Danny

Day 194 --> M3 Day 8

2009-01-20T02:56:00.002+01:00

Hey Shredders

Went to the gym today where i tried for thre 5x with 80 kg benchpressing again, and failed again. Ill try it one last time before i downsize it a few kg to gain strength. Stayed for 100 min

No swimming since the pool is closed on Mondays
Wednesday will be an additional rest day, so i can rest myself for retaking the PAST in Rammstein.

Well thats really all for today
Shred on everyone

Danny

Day 192 + 193 --> M3 Day 6 + 7

2009-01-19T03:39:00.002+01:00

Hey Shredders

Since i didnt post yesterdays post yet, i figured i would combine.
Didnt get to take a picture again yesterday because of a problem on my computer.
Todays pics are ok though.

Yesterday i went swimming for 2 hours before heading to the gym right after for an hour.

Really am feeling yesterdays deadlifts today. My entire back is sore as heck right now.

Well today was a rest day, so i have nothing else to say.

Thats all for today
Shred on everyone

Danny

Day 191 --> M3 Day 5

2009-01-17T18:40:00.002+01:00

Hey Shredders

Went swimming for 2 hours again today. However my choices in exercises in the water was incredibly limited.
There were 50 people in the pool that is 25x8 metres.
Dont know if it was a "bring your newborn" day or somethin =P.
So no sprints, no full lengths of the pool. Underwater swimming was difficult too since there was tons of chlorine in the pool today.
I think they add a bunch when they have many kids and dont want the water to turn yellow :D, lol.

To make up for not beeing able to swim as much as i would have liked, i stayed at the gym for an extra 35 minutes after finishing my hour.

No pic today
Missed the time for taking it. Willl resume tomorrow.

Wellt hats all for today
Shred on everyone

Danny

Day 190 --> M3 Day 4

2009-01-17T02:41:00.002+01:00

Hey Shredders

Sorry for posting this a day late.

Went to the gym and tried for the benchpressing with 80 kg.
On the second set i just barely failed on the 5th rep.
I kind of expected my failure though more or less.
Ill try again for it the next time.
Instead of continuing, i warmed up and tried for my max weight on benchpressing.
I ended up beeing able to lift 89.5 kg for one rep. Jet i failed on 90 kg. Kind of frustrating, lol.I stayed at the gym for about an hour.

Before that i went swimming for 2 hours. Did the 50 meter underwater swim again to prove to myself, that i can still do it.

Well thats all for today
Shred on everyone

Danny

Day 189 --> M3 Day 3

2009-01-15T10:41:00.002+01:00

Hey Shredders

Uneventfull day today.
Afeter i went to the gym for the last 3 days im taking a day off from it.
Went swimming for 2 hours though and did the 500 meter timed swim again.
I started out quite calmly, trying to just make it in 14 minutes(minimum time for the past), but after 6 lengths i realized how much i had improved, even when swimming calmly(not full power). After that i went for full power swimming for the remaining 14 laps and ended up doing it in pretty much exactly 10 minutes.
Thats 50 seconds better than what i did in the last PAST.
Now I know that i could have done even better if i had given it my all from the beginning.
Im very satisfied with my improvements in this area now.

Well thats all for today
Shred on everyone

Danny

Day 188 --> M3 Day 2

2009-01-14T22:25:00.002+01:00

Hey Shredders

Went to the gym today where I blasted my bicep and tricep very hard today. Never had that numb arms before, lol. Anyhow i stayed for about an hour.

I also went swimming for 2 hours. Feels good to be in our hometown pool again. Best of all its not even nearly as chlorinated as the pool in the states.

Nutrition today was on target. Still drink alot of milk thesedays. TOday it was 3 litres.

Well thats all for today
Shred on everyone

Danny

Day 187 --> M3 Day 1: The Final Shred

2009-01-13T02:25:00.002+01:00

Hey Shredders

Here I am again.
The trip went pretty well and I am handling the jetlag pretty good too, though i deffinetely feel it.
After arriving i got a call from a friend at the gym and headed over there for a hourlong workout. Felt good to be working out in that gym again.
Well anyways that was yesterday, Sunday.

Today(Monday), is the official start of Mission 3: "The Final Shred"
This Mission will last 28 Days and will be my finaly effort to get into shape before beeing shipped off to basic training. Finish will be on the 8th of February.
On the 9th im going down to Rammstein, where i will stay till the 10th.

Ill just start this off with my Goals:

- 15 Chin Ups

- 13 Pull Ups

- 90 Push ups

- Run a 6 minute mile on a track

- Run 1.5 miles in 9 minutes on a track

- Swim 65 metres underwater

Well thats pretty much it for formal goals. Of course the six pack is among my wishes, yet i figure that by now everyone is hot for one and its not really worth mentioning, lol.(well too late now, hehe).

This mission will be similar to Mission 2: Eat Big, Burn Big.
I find it incredibly east to lose fat with daily swimming, and have a hard time even eating enough food to make me "not lose weight".Like I said once: Eating alot can get annoying at times. Im eating up to 4000 calories and over every day just to keep up with the swimming, lol. But its deffinetely worth it.
The point to burn alot of fat, while still getting an advanced ammount of protein, vitamins, minerals and all other important building blocks for building muscle.
its worked very well for me sofar!

Anyways, to todays workout.
The pool here is closed on mondays, so tomorrow is the soonest ill be able to go(and I will).
I went to the gym for an hour today, and did my 5x5 bench pressing with 77.5 kg and succeeded.
Because of a difference i weight of the plates and the translation from lb to kg int he states, i didnt manage to keep training the 5x5 routines all that much.
77.5 is still a great improvement for me. I believe however that the next few of these 5x5 benchiing workouts will be harder than sofar and will take repeating to make it.
I ended up staying a helthy 70 minutes working out hard.

Well thats all I have for you guys today
Shred on everyone

Danny

P.S.: And the pics are there again too. Heres my day 1 picture.

Day 183 -> 185

2009-01-10T18:09:00.002+01:00

Hey Shredders

Im going to be on a plane heading back to germany in a few hours, so ill post this a bit early.

Thursday, Friday and today i basically did the same ammount of time working out.
45 minutes in the gym, 75 minutes in the pool.

Ive failed to mention, but over the last 9 days ive been doing incline pushups at home, using the bed as the incline. I think im capable of breaking my previous record of 70 now or ar least soon.

Ill be starting with daily pictures again when "mission 3: the final shred" commences.

Ill be entirely worn out on sunday(the day i will arrive back in germany), and probably as well on Monday. Ill see how I adjust to the time change this time.

Well thats all for today.
Shred on everyone

Danny

Day 178 -> 182

2009-01-08T06:54:00.002+01:00

Hey Shredders

A little late but here we go.

On Saturday I worked out at the gym for 45 min, also doing my mile run in 6:10(on the treadmill though...). Also went swimming for 75 minutes after that.

Sunday was the rest day inbetween.

Monday i felt a bit sick so i pushed the workout back a day.

Tuesday i went to the gym for an hour, and actually discovered a new room at the YMCA. A strenght room, which is specifically designed for the heavy free weight workout(deadlifts, benchpressing, squats, dumbells weighing up to 200 lbs each)
This is great, as that was the only thing next to a running track that i was lacking over here. Felt good to have a really intense workout again. After that i went swimming for 75 minutes again. The chlorine really is terrible at the Y. Underwater swimming is best done with closed eyes while guiding yourself with your arms infront of you.

And today i went to the gym for an hour, working out at the strenght training room alot again. After training in the gym i went to the showers, got undressed and put on my swimming shorts, before showering. After showering i went over to the pool, but it was closed and dark with a hose running into water. I guess they were refilling the chlorine even more...
Anyways i had no other choice but to dry off and call it a day.

Ill be going again tomorrow. Hope the pool will be open again, and hope the added chlorine wont make me blind, lol.

Anyways thats all for today.
Shred on everyone

Danny

Day 174 -> 177

2009-01-02T21:23:00.003+01:00

Hey Shredders

Happy Newyears to everyone in the shreddersphere and to anyone reading at the moment.
2009 will be a blast!

Went back to the YMCA on Tuesday, and swam for 105 minutes after working out at the gym for 45 minutes.
Wednesday was a "inbetween day" and thursday was newyears.
So I went to the gym again today. 45 min at the gym + 75 min in the pool.

Well thats all for today
Shred on everyone

Danny

Day 171 - 173

2008-12-30T04:15:00.002+01:00

Hey Shredders

Since I wont be shredding daily, ill update in 3 day bursts till the end of my mission.

On Saturday i wasnt able to go to the gym.
Was still to exhausted from the trip. Also the opening and closing times werent convinient.

On Sunday I went to the YMCA for the first time.
Worked out in the gym for 45 minutes. Did my benching, but regretfully here i didnt know the weight of the bar, also i needed to translate from kg to lbs. So I did an estimated 78 kg. It worked out with the 5x5 workout though.

Afterwards i went to the pool which was almost only filled with cholrine(it seemed, lol) and swam for an hour and 15 minutes.

Today was a "inbetween day". Ill go to the YMCA every second day, so this is the inbetween day.
Finally got entirely adjusted to the timezone, and got some well timed sleep yesterday.

Anyways, while I was watching TV yesterday, I came across a commercial that I had seem countless times on my previous trips. This is the first trip that it really bothered me.
It was a commercial for a fat loss pill.
"do you feel like everything you try to lose fat fails? Then try this"
Then it also tried to reel you in with the 30 risk free deal while its obvious that people wouldnt bother sending it back. Since it has more than 30 servings, people would either continue taking it till it was too late for return, or they wouldn't have sufficient self-esteem to figure that they were beeing screwed over.
Then they continued, that in average, 77-78% of the lost bodyweight was "pure bodyfat". So If you lost 10 kg, then 2.2 kg would be lost muscle.
Its so much harder to put on a kilogramm of muscle than losing a kg of fat.
Even for a cheat product, that isnt a good rate.

And since this commercial has been running for over 3 years, we know that people are still searching for the bogus magic pill that will melt off the fat. If these scams were recognized right away, they would be kicked off the air in no time.

To anyone thinking of trying out the magic pills, all I can say is: dont!
The real method to burn fat, is not new and doesnt need a scientific document to prove it(though I bet it exists). Eat less, burn more! Thats all.
If you already are deadset on buying these pill or have already, then I cant give you any better advice, but to watch what happens and keep a realistic perspective on what is happening to you so you will learn from your mistakes.

Thats all for today
Shred on everyone

Danny
(yeah, i know this post ran out a bit long, lol :D)

Day 170: In the states

2008-12-27T08:48:00.002+01:00

Hey Shredders

Long flights, long drives and unhealthy food.
Sitting around all day and eating alot is really a combination i should be avoiding, lol.

Tomorrow ill be heading down to the YMCA for the first time.
Ill blog about this tomorrow.

For now, everyone shred on

Danny

Day 169: Run Times

2008-12-26T01:10:00.003+01:00

Hey Shredders.

Did my run again today.
I haven't missed a run in quite some time now.
These are the stats:

15th = 7:01 min

17th = 7:01 min

19th = 6:47 min

21st = 6:36 min

23rd = 6:34 min

25th = 6:20 min

That was for a 1 mile run.
I improved by 41 seconds in 10 days.
Hope I can keep up the nice momentum ive built up with my runs.

Tomorrow morining Im leaving for my trip to the states.
So Ill blog a bit later than usual.

Well thats all for today
Shred on everyone

Danny

PS: Id tell you the previous times if I recorded them or remembered them. Anyhow it started around 7:30-7:40 a mile

Day 168

2008-12-25T03:15:00.003+01:00

Hey Shredders

Dearly needed rest day today.
Gym is closed over the next few days along with the pool.
That leaves me with pushups, pullups and running.
Tomorrow I will post again, but on the 26th im going to be on my way to the states.

Anyways thats all for today
Shred on everyone

Danny

Day 167

2008-12-24T23:21:00.003+01:00

Hey Shredders

Nothing much today
Thanks for the numerous comments, and thanks adam for dedicating his last daily post to me :D

I ran my mile today reaching a new best: 6:34 min
2 seconds better than last time.

After that I went to a pre-christmas party with a bunch of friends.

I forgot to mention that yesterday, I finally entirely figured out deaddlifting.
Got some nice DOMS all over my back now.

Well thats all for today
No pics

Danny

Day 166 --> M2 Day 84: Mission 2 END

2008-12-23T03:18:00.003+01:00

Hey Shredders

Wow is all I have to say. Mission 2 is over already. 84 days of hard training come to an end(not that ill stop now, lol)
I feel and in my oppinion look a good ammount stronger compared to when I started M2.
Funny how my weight however compares.
At the beginning of this mission I was weighing about 90 kg, and surprizingly its sligly over 90 kg now
I went down to 86.4 kg in the first half of my mission reaching a bodyfat percentage under 10%.
And since I hit halftime Ive switched it to a bulking Mission.
Surprizingly all the swimming I do kept me in the low bodyfat didgits, till about a week ago when they closed the pool for maitnance.
Anyhow seeing the difference in looks on my comparative pics below and the "sameness" of my weight, its safe to say that ive gained Ive gained a good ammount of muscle :D
I dont have the measurements but pictures are more comforting in any case.
Thanks to ron being on the stronglifts 5x5 programm, I also incorparated some of it into my second half. Thanks ron and thanks stronglifts, lol.
Ive gotten alot stronger with squats, benching and dips due to that.

As known from me my goals were a pretty darn lofty. Well at least the revised onces when I extended this mission to 84 days.
My original goals for this mission however were mostly reached.
Ive doubled my pullups from 5 to 10
My pushups went from 43 to 70. 65 was that goal.
12 min 500 meter swim i beat with a 10:50 min swim in my PAST.
Im confident that im capable of even more now.
I managed to do the 50 meter underwater swim as my goal asked.
And I almost met the goal of holding my breath underwater for 2:30. I got to 2:24.
Looking as I didnt start running activly again since several weeks ago, i didnt reach the goals i set for that. Im confident to reach a 6 min mile and a 9 min 1.5 mile in the near future soon.

Thanks for the support during this Mission everyone

I will be starting "Mission 3: Final Shred" on the 12th of January. Itll last a 28 days and will be my last super shred in the Shredder-Universe.
On the 9th of February Im off to the Air Foce for Basic Training so that will be the end for me.

Today: Went to the Gym for 90 minutes and tried doing the 75 kg benching a second time. Last time I failed in the 5th set on the 3rd rep.
This time i really struggled with it, made it however. 77.5 kg the next time.

Tomorrow is a rest day. I pushed it back by 2 days already now.
I will however run my mile tomorrow. I dont want to miss the sceduled 1 mile run I do every 2 days.

On Friday im leaving for the states. Will go to the YMCA(gym, pool and track!!!) at least every second day till the 10th of january when we return.

Christmas Is closing in, and Its funny how little I mind eating a bit more.
It seems Ive entirely any fear of fat, lol.
It doesnt seem bad, as it ties on to my bulking mission
My swimming in the states will melt anything right off.
I wont go overboard though.
The 10% pushup challenge on the shrddersphere forum is also coming to an end.
Good luck to everyone. 3 days left to reach your goals.

Well thats all for today
Shred on everyone.

Danny

Day 165 --> M2 Day 83 : PAST retake

2008-12-22T02:35:00.003+01:00

Hey Shredders

Good day today in general.
Went to the gym for just over 80 min.Did 5x5 squats with 75 kg without problem.
I also went running and beat my previous 1 mile time by another 9 seconds.
Im now at 6:36 for once mile.

Also I got a call today from the recruiting center.
They told me that 30-45 days before I get shipped off, i have to take the PAST(Physical Aptitude and Stamina Test; (required for special forces jobs in the Air Force)) AGAIN!!!
I had no idea that was coming, but I see their point.
There are some peole who entirely slack off after taking the past the first time, and are unable to do it again by the time they leave for basic.
The annoying part is that this involves a 4 hour drive to rammstein again.
Itll be sometime between 12th and 15th of january.

Anyways thats all for today

Shred on everyone

Danny

P.S.: Last day for Mission 2 tomorrow.

Day 164 --> M2 Day 82

2008-12-21T09:47:00.003+01:00

Hello Shredders

Just finished reading the last modules of adams RTP System.
Great Stuff adam! This will be up there with BFFM!

Went to the gym again today for just over an hour, working on my abs.
No real soreness though, which surprises me.

2 more Days for this mission.
Will be pushing back my rest day to tuesday, so I can Shred hard untill my mission is over.

Anyways thats all for today.
Shred on everyone

Danny

Day 163 --> M2 Day 81

2008-12-20T02:45:00.002+01:00

Hey Shredders

Good day today
After resting my triceps and chest since my last benching 5x5, i finally tried out my max pushups again today.
Surprizingly i totally blew away my expectations and did 70 pushups. 8 more than my last max.
When I went to they gym to do the benching with 75 kg i stalled during the 4th rep on the 5th set.
I really struggled throughout that and barely completed the first 4 sets.
In the end i stayed at the gym for just over 50 minutes.

Before that i ran my mile again and beat my best time by a good ammount.

Anyways thats all for today
Shred on everyone

Danny

Day 162 --> M2 Day 80

2008-12-19T16:04:00.002+01:00

Hey Shredders

No pic today. Fell asleep a bit early and missed the pic time through that.
Went to the gym for 90 min.

Tomorrow is run + gym day again.

Im sore allover again now. Cant wait for sunday, my rest day.

Well Shred on everyone

Danny

Day 161 --> M2 Day 79

2008-12-18T15:13:00.003+01:00

Hey Shredders

Sorry for posting so late lately.
Went to the gym for 80 min and ran a mile down at the track before that.

Nutrition was again decent, but nothing more or less.

5 days left in my current mission. And then its before and after time again, lo.

Shred on everyon

Danny

Day 160 --> M2 Day 78

2008-12-17T14:23:00.003+01:00

Hey Shredders

Only went to the gym today for 50 min.
My chest is really feeling DOMS now.

Tomorrow ill go to the gym again and run the mile i run evry second day.

Nutrition was alright, though i didnt quite hit my calorie goal today.
Eating alot can be annoying.

Well thats all for today
Shred on everyone

Danny

Day 159 --> M2 Day 77

2008-12-16T00:58:00.003+01:00

Hey Shredders

Good day today.
Went running for a mile before i headed to the gym for 70 min.
I did the 5x5 bench pressing today with 72.5 kg successfully.
I was surprized, since i stalled at 70kg and had to repeat it the last time before today.
No swimming of course, since the pool is closed till the day i go to the states.... ironic, lol.

Anyways thats all for today
Shred on everyone

Danny

Day 158 --> M2 Day 76

2008-12-15T15:27:00.002+01:00

Hey Shredders.

Sorry for the late post.
I moved my rest day to sunday, as monday is no longer the only day i cant go swimming, and the gym is open longer on mondays.

No pic today due to that.

Thats all i have for you now.
So, see you later

Shred on

Danny

Day 157 --> M2 Day 75

2008-12-14T03:01:00.002+01:00

Hey Shredders

Went swimming for 2 hours today, and went to the gym for 40 min.
Nutrition was ok caloriewise, but since i was gone to the gym and pool during normal lunch time, i missed out on that.

My pics are taken shortly after having a big meal and still feeling bloated.
So they didnt come out too good today.

Well thatsd all for today
Shred on everyone

Danny

Day 156 --> M2 Day 74

2008-12-13T07:22:00.003+01:00

Hey Shredders.

Very good day today.
Went swimming for two hours after i ran a mile on the track.
Lateron i headed to the gym where i tried benching 70kg 5x5 again.
This time i managed it quite easily actually.
Also i squatted the same weight for 5x5.

My calf DOMS finally is entirely gone. Which means ill be going back to burning thm up soon, hehe.

Thats all ive got for today.

Just an announcement: Im going on vacation on the 26th of december till the 10th of january. Flying to my grandparents in the massachusets.
This time ive already secured a gym for the time im there. The YMCA actually.
Mission 2 will be ending on the 22nd, so ill see this as a reward, lol.

Well thats all for today
Shred on everyone

Danny

Day 155 --> M2 Day 73

2008-12-12T01:14:00.003+01:00

Hey Shredders

First of all I want to congratulate mike and adam for finishing the shreddersphere forum. You two have done a great job.

Today I only went swimming for 2 hours.
Two more days left, before the pool closes up for 2 weeks.

Well thats all for today
(Yes I know, that this is a short post again, lol.)

Shred on everyone

Danny

Day 154 --> M2 Day 72

2008-12-11T01:14:00.002+01:00

Hey Shredders

Very good day today.
Went swimming for two hours.
I wanted to do the same distance, as i did in the PAST test and see how much effort i would have to put in to complete the 500 metres in just under 14 min.
At the actual PAST, i made it in 10:50 min, but today i was trying to reach the worst, which is 14 min, but still make it.
I ended up doing it in 13 min without any special effort, andd figured, i would continue for another 500 metres. And as time went by i kept adding 500 metres to the continuous swim, till i reached 2.5 km. I made it in 78 min which means that every lap was 13 min.
Awesome for me to see, that even without effort, now i could easily pass this test again, even if it was longer.

Before swimming, i went running for a mile, even though my calf was still aching like crazy. It seems though that all the activity has finally loosened it up, and now i barely feel any of the soreness anymore.

Lastly I decided to go to the gym for an hour again.
I did the 5x5 bench pressing with 70 kg. I was really disappointed though, as i failed the last repetition of the last set, even though i had already managed to raise it half way. The next times ill use 70 kg again, till i manage to do the 5x5 routine with the weight.

Nutrition today was good. Had alot of milk to drink, along with plenty of tuna, chicken and vegetables.

Well thats all for today
Shred on everyone

Danny

Day 153 --> M2 Day 71

2008-12-10T02:13:00.002+01:00

Hey Shredders

Went swimming for 2 hours today.
No running, as my calfs are burning even more than yesterday from DOMS.Walking has become a real amusing activity all of the sudden.

Otherwise i did some pushups.
Nutrition was decent. Not entirely clean but on the mark caloriewise.

Tomorrow im going to the pool again and will also go to the gym.

Well thats all for today
Shred on everyone

Danny

Day 152 --> M2 day 70

2008-12-09T00:45:00.002+01:00

Hey shredders

2 more weeks for this mission.
Its been going great over the last few weeks, and i cant see myself changing anything in the near future. Never change what works for you very well.

Today was a rest day so ive got nothing on the training part today.(and no pics)
My calfs are going through the worst DOMS I can remember. Really an awesome feeling, ill tell you.

Nutriton was alright today, not perfect though.

Well thats all for today
Shred on everyone

Danny

Day 151 --> M2 Day 69

2008-12-08T03:32:00.003+01:00

Hey Shredders

Went to the gym today.
67.5 kg benching 5x5
and
65 kg squats 5x5.

Thats what i upped for today.
Of course thats not all i did today at the gym.
I really burned out my calfs today. DOMS really is starting to kick in now.

Nutrition was good today.
Tomorrows a rest day for me, so no pic tomorrow.

Well thats all for today
Shred on everyone

Danny

Day 150 --> M2 Day 68

2008-12-07T03:16:00.003+01:00

Hello readers

Half a hundred days down again.
Time really is flying by lately.

Went swimming for 2 hours today.
After next week, the pool will be closed for almost 2 weeks for yearly cleaning.

Tomorrow im hitting the gym around noon. Time to up the weights again.

Its really funny how short my posts have become in recent time.
Now that everything is going flawlessly, and i have no more spontaneous ideas, i finish writing these posts within 3-7 min. tops.

So ill end it here for today
Shred on everyone

Danny

Day 149 --> M2 Day 67

2008-12-06T02:44:00.002+01:00

Hey Shredders

Nothing much to say today again.
Its been a good day.
Nutrition was good and so was sleep.
Went swimming for 2 hours and ran for a mile before that.

My entire body is sore from all previous workouts, which is a great sign.

Well thats all for today
Shred on everyone

Danny

Day 148 --> M2 Day 66

2008-12-05T02:25:00.003+01:00

Hey Shredders

Couldnt run due to big time snowfall yesterday and last night. The track was and is covered in snow.
I went to the gym today for an hour and had a good workout.
Did squats 5x5 with 62.5 kg, also 5x5 benchpressing with 65 kg.
I upped 2.5kg each.
Thanks to ron i got interested in the stronglift website and practice.
Sofar im deffinetely satisfied with the 5x5(very early though)

Lateron I went swimming for 2 hours and 45 minutes.

Nutrition was below calorie goal today regretfully.
Ill make up for that tomorrow if possible.

Well thats all for today

Shred on everyone

Danny

Day 147 --> M2 Day 65

2008-12-04T05:20:00.002+01:00

Hey Shredders.

Short post today as i dont have a lot to say.

Day went great in all aspects. I went swimming for 2 hours and did some push ups at home.
Nutrition and sleep were both great again.
I think im on a roll now.

Thats all i have for you today.
Thanks for yesterdays numerous comments.

Shred on

Danny

Day 146 --> M2 Day 64

2008-12-03T00:44:00.002+01:00

Hey Shredders

Very busy day today.
First I ran for a mile. The track is right next to the pool.
Then i went swimming for 2 hours.
I was already sure that i was finished for the day, when a friend from the gym called, and asked if i would come along to the gym.
Surprizingly i agreed, even though the workout wasnt sceduled.
So 1 hour at the gym as well.

Nutrition worked out very well today.

Sleep also is exellent lately.
I think due to this, my bulking mission is finally working better.
I am stronger than ever now and I believe that i am finally gaining a good ammount of muscle mass.
Well judge for yourself on the pics.

Thats all for today
Good Night and Shred on

Danny

Day 145 --> M2 Day 63

2008-12-02T11:31:00.002+01:00

Hey Shredders

Good day today
Went to the gym and hit the squats again, this time with 60 kg to start it off. Also with the 5x5 system.
Also benching 62.5 kg(without machine), 5x5.

A few days ago i tried out my max on benching(again witrhout the machine). I ended up doing 82.5 kg once.
Not quite my bodyweight yet, but not that far of either.

Tomorrow im going to the pool again. No gym, but some body weight exercises.
Im trying to teach myself to do a handstand now. Possibly a pushup or two in that position lateron.

Well thats all for today
Since i was in a rush to the gym today i missed out on taking pictures.
Tomorrow is more organized, so ill deffinetely get some pics up here.

Shred on everyone

Danny

Day 144 --> M2 Day 62

2008-12-01T11:37:00.003+01:00

Hey Shredders

The gym and pool close early on sundays and i didnt manage to get there in time. I didnt want to drive, with even the slightest ammount of alcohol in my system, even if i felt fine.
Lateron I went to a bigggg family dinner, which also took up some time.

Im booking today as a rest day, rather than tomorrow, where ill deffinetely figure out something to do. I might go to the gym, depending on the availibility of the car.

So no pics today.
Ive got a nice muscle-soreness from yesterdays training though. It might be a good idea to rest it out right the day after.

Well thats all for today
Shred on everyone

Dannuy

Day 143 --> M2 Day 61: First Trophy

2008-11-30T10:10:00.003+01:00

Hey Shredders.

Today the Gym was holding a contest.
There were two categories,: "Mr. Bauchmuskel" and "Mr. Brustmuskel"
Of course thats in german, so for everyone but juli, ill translate real fast.
Bauchmuskel = abdominals(abs)
Brustmuskel = Chest Muscle(pecs)

For each we had to 4 exercises, with as many repetitions as we could in 1 minute.
We started with the four pec exercises.
First push ups for one minute
30 sec. rest
Butterfly curls for one minute
30 sec. rest
Benching 50 kg for one minute
30 sec. rest
And lastly Benching as much weight as you can at the machine, once, while the bench is bent to about 45 degrees.(weight was calculated with bodyweight for points)

I came in 3rd here.

Then the abs exercises.
First weighted, leg raises(laying down) 5 kg weight for one min
30 sec. rest
then you hang on the pull up bar and raise your leg, till your leg makes a 90 degree angle to your stomache. That for 1 min
30 sec. rest
crunches for 1 min.
30 sec rest
and lastly turning situps(elbow touches opposite knee)

And to my big surprize i actually won this one.

Its not a big gym, but hey, i beat people who have been training for more than 2 years, while im roughly at 4 and a half months into this now.lol

Thats all i did for fitness today.
I was invited to a big birthday party of a friend of mine, so i headed down there.
I had some alcohol for a change again, but didnt go overboard.

Pool closed at 5 pm today, and at that time i was getting home from the gym, so no swimming.

Well thats all for today.
Now that I look at it, a rather long post.

Shred on everyone

Danny

Day 142 --> M2 Day 60

2008-11-29T00:26:00.002+01:00

Hey Shredders

Once again a short post.
It feels good to shorten your posts, due to recent successes, rather than babling about mistakes i might have made.

Today was perfect again in nutrition, swimming and sleep.
This week is really rocking

Tomorrow is a Gym day

Well Im going to bed now.
Shred on everyone

Danny

Day 141 --> M2 Day 59

2008-11-27T23:15:00.003+01:00

Hey Shredders

Great day today

1 intense hour at the gym followed by 2 hours of swimming.

Nutrition was exellent in ammount and calorie count.

And lastly the sleep was also exellent.

Not much else to say
Tomorrow is a only swimmming day. Depending on the situation(if the snow melted), i might run a bit outside on the track as well.

Well thats all today
Shred on everyone
Good Night

Danny

Day 140 --> M2 Day 58

2008-11-27T09:41:00.002+01:00

Hey Shredders

I dont really have anything new for you today, so ill cut this short.
I went swimming for 2 hours and did some pull ups here at home today.
Nutrition wasnt quite good enough, as i missed out on 4-5 hundred calories today that were planned.

Tomorrow is gym and swimming again.
This week sofar is progressing very well.

No picture today, as my comp crashed and took the latest files with it. It happens.

Anyhow thats all for today
Shred on everyone

Danny

P.S.:Thanks everyone for the numerous comments recently. I know i should do so more myself and will try to drop a comment on your blogs now and then.
Thanks again

Day 139 --> M2 Day 57: Back on track

2008-11-26T05:41:00.002+01:00

Hello Shredders

As you probably figured out from the headline, i had a pretty good day today.
Went to the gym for an hour and lifted nice and heavy.
Afterwards i went swimming for 2 hours.

Nutrition was really good and last nights sleep was great in timing and recovery.

So Ive got a strong start for a new and better week, compared to last.

Well thats really all for today
Shred on everyone

Danny

Day 138 --> M2 Day 56

2008-11-25T12:32:00.002+01:00

Hey Shredders

Nothing more than a rest day today. So no pics coming up.
Im getting used to more and better timed sleep now.
Im sure this will help my overall health and performance.

Tomorrow is a swim and gym day.
Cant wait to get back into a good training week as opposed to last weeks bad training.

Well thats all for today.
Shred on everyone

Danny

Day 137 --> M2 Day 55

2008-11-24T01:50:00.003+01:00

Hey Shredders.

Finally this week comes to an end.
In all things, planning and all, this week was an entire disaster for me.
I ended up going swimming twice, out of the 5 planned times. Then the sickness that held me at home, one day past my rest day.
I went to the gym 3 timesout of 4 planned sessions.
Even today we almost had to cancel the trip to the gym because of the severe weather conditions.
yesterday, it snoed relentlessly, and today didnt seem to be lighting up till about 12am.
So instead of going at 10 am we went at 12, and got in 1 and a half hours instead of 3 and a half hours of training. The gym regretfully closes at 2pm on sundays.

Weeks like these are the worst, but we have no choice but to push through and hope for better times...

Now that this week is finally at an end im having high hopes for the next week. Weather is supposed to improve dramatically. I feel fit and healthy. And im trying to apply my new sleeping habits. More swimming, more gym, more calistenics.

Well thats all for today

As I also am trying to develop a habit for taking regular rest days(ignored those in the past/forgot), ill be taking the same rest day as last week. Monday. Mondays, the pool is closed, and mondays i will probably be loaded with muscle soreness like last monday. SO tomorrow no shredding for me.

Shred on everyone
Danny

P.S.:I warned about my abs disappearing in the near future. Well the near future is starting to come around, lol.

Day 136 --> M2 Day 54: Push Up max!

2008-11-22T23:05:00.003+01:00

Hey Shredders

No pic today since i just had a huge meal with tons of milk on the side. In short, im bloated.
I usually take pics lateron in the night, since ive been accustomed to staying up till 3-4 am, browsing the blogs and the web for new info on training and on the air force. Want to get back into sleeping at better times from now on. (going to bed at 12 and getting up at 8)

It snowed ALL day today. Swimming was dropped because i didnt have the car availible to get to the pool today.

Anyways, i did some work with the dumbells and did some calistenics.
Im seeing ron getting really good with the pushups since i hit my recent max.
So i thought that id best not fal behind and did some as well.
I went for pushup max, with the goal to do at least 57 and ended up doing 62!
I guess the benching ive been doing at the gym recently is starting to show effect.

Thats all for today i guess.
Tomorrow is the big Gym day again where ill train for at least 3 hours.
Quads are still in a world of hurt though, so im not sure, how much i will train them tomorrow.

Shred on everyone
Danny

Day 135 --> M2 Day 53

2008-11-22T04:24:00.002+01:00

Hey Shredders

Its the first day with snow today, and heck did it come down!
I didnt manage to get down to the pool today but i went to the gym again today and lifted nice and heavy.

My abs are still a bit sore, but my quads are now burning like never before.
I hate our stairs at hom now, since very step up or down sends shooting pain though my legs.

Nutrition was almost as good as yesterday, so im satisfied.

Im not going to the gym tomorrow since im sore allover. Ill use my home dumbells to work my arms a bit though, and swimming of course.

Well thats all for today
Shred on everyone

Danny

Day 134 --> M2 Day 52

2008-11-21T07:45:00.004+01:00

Hey Shredders

Productive day today.
Though i only went swimming for an hour today, i went to the gym for 1 and a half hours and liftd hard and big!.
The weighted suqts really left some soreness in my legs.
Any day with new DOMS is a good day, hehe.

Im still sticking to the mik diet, and its serving me well.
Today I actually managed to eat what i need to bulk.
Split in 3 meals though.
Salmon, Brokoli and Potatoes for the first meal.
Oatmeal in Milk for the second meal.
2 Tuna Sandwiches(each sandwich, one can of tuna) for the third meal.
And with the meals and several times inbetween meals I had milk.

Ate cleaner today than any time in recent memory.
Looks like part2 of this mission is coming together nicely now.

Thats all I have for you today
Shred on everyone

Danny

P.S.: For todays pic Id like to ask you to imagine the smile on my face, lol.

Day 133 --> M2 Day 51

2008-11-20T05:04:00.005+01:00

Hey Shredders

Back to training today.
I went swimming for 2 hours today. Today alot more intense than usual. Its funny when your head gets red from swimming, lol.

Tomorrow is gym and swimming again.

Also I still get surprized at my weight, since i am not gaining. Im actually equal to my personal best right now.
I need to eat even more i guess. It seems i still have a calorie defecit.
I dont want to lose any more weight.
Of course this is partially because i didnt eat alot during my sick day and rest day.
Its really tricky to get back into the "eat a lot" mood, once youve rid yourself from it once.

Well thats all for today
Shred on everyone

Danny

Day 132 --> M2 Day 50: Recovery Day

2008-11-19T06:00:00.003+01:00

Hey Shredders

Fever was gone soon after i wrote my last post, and i started to feel better over the day.
Slept alot, and now finally feel healthier than before the sickness.

Tomorrow im back on track with swimming and a gym session.

More tempting and terrible than any food cravings i might have, is the simple fact that you cant train at all when your sick.
Makes the day alot emptier.

Abs are still burning. Never been this satisfied with DOMS before.

Well thats all for today.
Shred on everyone

Danny

P.S.: Pics are starting again tomorrow.

Day 131 --> M2 Day 49:Fever

2008-11-18T04:52:00.002+01:00

Hey shredders

A rest day for me today.
I took no picture for this reason.

Ive been feeling a bit strange today and at the end of the day i had a fever appearing.

Its 5 am now, and im only awake now, because i wake up every 15 minutes since 12 pm.
Cant sleep, so i figured, that id take a moment to write this post.

Anyhow ive had incredibly sore abs today. It beat all previous DOMS on my abs, im sure of that.

Now to something Ive been doing since i started bulking.
Each day i drank about 3 litres of milk, for the protein(and gthe taste of course, lol). I think that this new habit will pay off very soon in the second half of my mission. Feel free to leave a comment, if you have some criticism for this new habit.

I dont know if i will be doing anything tomorrow. Depends on how i feel healthwise.

Anyways thats all for now.
Shred on everyone

Danny

Day 130 --> M2 Day 48

2008-11-17T06:05:00.003+01:00

Hey Shredders

A tough day at the gym today.
Went there for 3 hours and trained about 2 and a half out of the three.
Ive never has abs this sore. ALso my tri and biceps are burning up from the previous few days.

Tomorrow is a rest day.
I might go jogging at some point for a little while but at remains to be seen.

Anyhow thats all for today

Shred on everyone

Danny

Day 129 --> M2 Day 47

2008-11-16T06:12:00.004+01:00

Hey Shredders

A good and balanced day today.
Went to the gym for 35 min and worked out like crazy.
Then i went swimming for an hour, right before it closed.
Reminds me why i hate weekends, =P

Anyhow the gym will be open from 12 am to 2 pm tomorrow, and ill take that opportunity to get in another good workout.
Swimming again on Tuesday.

Surpizingly Im pretty happy with todays picture. I figured that my abs would be leaving about now, lol.

Well thats all for today
Shred on everyone

Danny

Just thought id put it here since the pictures were in the same size for a change.

Day 128 --> M2 Day 46

2008-11-15T04:52:00.002+01:00

Hey Shredders

Great day today.
3 full hours of swimming before i went to the gym.
I only went there for half an hour, but like yesterday that was one hell of a half an hour.

Nutrition was also on spot today.
Im starting to get used to eating and drinking more now that im in the bulking phase.
I saw that my body had gone into auto pilot and ate alot less than i did before i started my phisique transformation. Automatically when i think of eating something what i used to eat, i instantly think that its too fatty and move on and try to think of something else to eat. I guess now I am feeling how much my eating habits have changed.

Anyways thats all for today.

Shred on everyone

Danny

Day 127 --> M2 Day 45

2008-11-14T03:26:00.002+01:00

Hey Shredders

A burning headache kept me in bed till 3 pm today, so everything kinda got squished in my scedule today.

Went to the gym, but because i still planned to go swimming, i only did 30 min. But some 30 min those were!
Afterwards i went swimming for a bit more than 1 and a half hours.
Car was gone, so i had to catch a ride for both occasions.

Well thats all for today.
Shred on everyone

Danny

Day 126 --> M2 Day 44

2008-11-14T02:52:00.002+01:00

Hey Shredders

Went swimming for for 2 hours today and did some calistenics.
Tomorrow is gym again.

Actually I beat my pushup max today by a full 5 pushups.
Im at 55 now.

Took my pic tonight, so lighting isnt normal at all. It gets dark really fast during this time of the year.

Well thats all for today
Shred on

Danny

Day 125 --> M2 Day 43: Good Start

2008-11-12T00:14:00.002+01:00

G'day Shredders

Went swimming for a clean 2 hours today before heading off to the gym and shedding harder than ever for a full hour.
I currently can bench 90 kg once.
The last time i tried this i was at 80 kg.
So deffinetely an improvement.

This really really is to be a muscle building phase, so i wouldnt be surprized if my abs became a bit fuzzy in the future pics for a while.

Nutriton was on target at about 3300 calories
A good start

Well thats all for today
Shred on everyone

Danny

Day 124 --> M2 Day 42: Half Way

2008-11-12T00:07:00.003+01:00

Hey Shredders

I appologize for putting this up here this late.
Well it wasnt a rest day today, even though it was planned out that way.
I was called up by a friend and got a ride to the gym with him.
Worked out for about 2 hours.
I really want to get right into the planned bulking phase.
I bumped up my nutrition today instead of starting tomorrow.
I figured, that if i was going to start bulking i shouldnt really wait for a pre-detemined time and waste a day through that.

So for the next 42 days i will be eating big, and shredding harder with the weights than this first half.

My pics are a bit unusual today
I took them a bit late in the day, and decided to do something else for the pic today.

Anyways thats all for today
Shred on everyone

Danny

P.S.: This is not a mirror immage, these are both sides of me, lol.

Day 123 --> M2 Day 41: End of GS 2.0

2008-11-10T00:53:00.003+01:00

Hey Shredders

Well its done now. Day 14 is over.
Its been an extremely productive too weeks for me and as i read for the rest as well!
Deffinetely set the shredder-shere back into some serious motion.

After this really hard training week, today i felt totally wasted. Also all real opportunities to go to the gym or go swimming are not availible today.
So I took a much needed rest day.
Tomorrow i will probably take another rest day, since i havent had any rest days at all lately.
From tuesday on i will have more opportunities again.
Well like last weekend, i kinda got into a worse mood than usual.
Really am not a fan of weekends anymore.

Tomorrow will be the last day of the first half of Mission 2.
I am going to use the rest day tomorrow and have already today to prepare a few plans for the second half.
Im probably going to pass over nto a bulk up phase as opposed to my fat cutting phase ive been in lately.
Im very satisfied with my weight and bodyfat percentage right now, however i wan t to add a bit more muscle to my frame.

Well thats really all for today
Todays pic isnt as good as yesterdays, but its not too bad either.
Shred on everyone

Danny

P.S.: Good luck, mike with your 28 day shred!

Day 122 --> M2 Day 40

2008-11-09T01:41:00.003+01:00

Hey Shredders

Lot of action today.
Went to the gym for an hour today.
Went for 2 and a half hours of swimming also and hiked about 13-14 km while carrying a heavy load.

I and a friend had been spontaneous and decided to go hiking, and camp for the rest of the weekend and grilling over a real fire. So we went, but they werent selling any meat at the market.
So with that the neccisicity for a campfire left, and with that interest in camping kinda dwindled and went in the shi**er.

Next time we will get meat beforehand and prepare a bit better.
Anyuways i got alot of workout in through that and my quads are burning like hell now(had been burning slightly from running the previous days anyways).

Anyhow thats really all for today
I reached 86.2 kg weight today, which is once again my all time best.

Shred on everyone
Danny

P.S.: Measured bodyfat with accu measure today and checked out the fitting chart.
Apparently im 6.5% bodyfat right now.

Day 121 --> M2 Day 39

2008-11-08T01:38:00.002+01:00

Hey Shredders

2 more days for the group shred now.

I reached my alltime best weight now, at 86.8 kg.
Funny, since i ate a very large dinner yesterday.

I went running for another 3 miles today
And then I went to the pool for just slightly more than 2 hours.
Lastly i mixed in some calistenics throught my day. Im pretty sure that ill break my pushup record soon.

Well thats all for today again.
I know this post is almost identical to yesterdays btw

Shred on everyone
Danny

Day 120 --> M2 Day 38

2008-11-07T01:15:00.002+01:00

Hey Shredders.

Productive day today on Day 11 of the group shred.
3 more days to kick some a**!

I went running for 3 miles again today.
Also I went swimming for 2 hours today, which was nice and intense.
Lastly I did some calistenics this evening to end the day.

Nutriton today was maitnance level nothing more nothing less.
I feel fitter day by day(since the weekend), and am confident about this missions outcome. 4 days till half time of my 84 day mission....only that i wont take a break lol.

Anyways thats all for today
Shred on everyone

Danny

Day 119 --> M2 Day 37

2008-11-05T23:29:00.004+01:00

Hey Shredders.

Looking back on the last 3 weeks i am noticing a pretty tough pattern.
Whenever the weekend comes and i am unable to go swimming, i inevitably seem to get into sort of a bad mood or simply am not happy with my progress. However during the week i am usually pretty enthusiastic and satisfied with my efforts.
Anyways, its the middle of the week now and im back into a much better mood and groove than on the weekend.

I went running 3 miles/4.8 km today and went swimming for 2 and a half hours, 1 hour later.
Im happy with todays efforts!

Nutrition was decent, but fitting the calorie goal.

Well thats all ive got for you today
Good Night

Shred on

Danny

P.S.: the pics look a bit off today since i got very little sleep after watching most of the presidential election on cnn.

Day 118 --> M2 Day 36

2008-11-05T14:43:00.002+01:00

Hello Shredders

Finally back to the pool again today. Swam for 3 hours and did some light calistenics afterwards for my workout.

Nutrion was spot on today. No real mistakes.

I took todays pic a little late, while watching the presidential election.

Anyways thats all for today
Shred on

Danny

Day 117 --> M2 Day 35

2008-11-04T01:37:00.002+01:00

Hey Shredders.

Nothing special today really

Nutrition was alright.
I went to the gym and had a good workout for 1:30 hours.

Tomorrow i can finally go to the pool again and swim.
Im sick of waiting these last 3 days.

Well thats really all for today.
Shred on

Danny

Day 116 --> M2 Day 34

2008-11-03T01:22:00.002+01:00

Hey Shredders.

I went to the city-run thing and did the 3k. It deffinetey took it out of me.
Out of roughly 400 people i came in 43rd.
Pretty happy with the result, pretty much in the top 10%(or almost)

Otherwise i did some calistenics today.
Regretfully, due to the holiday and weekend i wasnt/wont be able to go swimming at all till tuesday. Cant wait to get back to it.

Anyhow nutrition was better today, and on maitnance level.

Well thats all for today.
Good Night
Shred on

Danny

P.S.: I forgot to take the pic in the morning so i did after the run. Not really a prioblem, only that i drank almost 3 litres of water right before this. So the pics aren't that good.

Day 115 --> M2 Day 33

2008-11-02T00:30:00.003+01:00

Hello Shredders

Nothing big today.
Since it was a holidy today, literally everything was closed.
So all i did was a makeshift calistenics programm,

Tomorrow morning im going to attend a city run in the city where my gym is, and participate with a friend. There are 2 races. 3k and 10k.
I have yet to decide which i will do or if both, lol.
We will see.
Good sunday activity though, since just like today everything will be closed tomorrow.

Nurtitionwise it wasnt too good of a day. about 3-4 hundred cals to many.
Tomorrow will make up for that.

Well thats all for today
Shred on everyone

Danny

Day 114 --> M2 Day 32

2008-11-01T02:36:00.004+01:00

Hey Shredders

Had a great day today.
Still in a good mood because of yesterday.
Went swimming for nearly 5 hours today.
That was basically my workout.

Nutrition was decent today.

In todays back picture i believe that my back is becoming more defined than it was before. Progress is still visible, even after more than a 100 days, lol.

The Group Shred 2.0 is going really well and i want to compliment everyone in it on their continued efforts till day 5, today. This is deffinetely going to be a great success.

Well thats all from me today
Shred on and have fun with day 6, the half-way mark tomorrrow.
Shred on

Danny

Day 113 --> M2 Day 31: PAST ---> PASSED!

2008-10-31T10:51:00.003+01:00

Hey Shredders.

Happy is deffinetely something i could describe myself as right now!
We drove down 400 km to rammstein, taking more than 4 hours and then met up with my recruiter to take the PAST.
I was a little skeptic at first in the car because on the night before I ended up sleeping no more than one hour.

First came the 20 meter underwater swim.
When we were supposed to warm up for that and get used to the water, i just dived in and did 25 for fun. Noone but my dad saw though, lol
There was one other guy around my age who took the PAST with me
For the underwaters i just took it easy and ended up beating him by several meters(in speed not distance), even though i wasnt going fast =P. Noo problem at all
But we both made it.

10 minute rest was given inbetween

For the 500 meter swim in minimum 14 minutes:
I blazed off, instantly leaving the other contestant behind me.
Right before they said that a great time for each lap(1 time back and forth) would be 1.20 min, resulting in 13.20. And according to them most people failed on the swim.
The were shocked when i came out of the pool with more than 3 minutes left to spare and breathing calmly.
I completed it in 10.50 min . 3 min and 10 sec less than required.
The other duy taking the past had a much harder time and failed the swim with 14.40 min.

On the to the 1.5 mile in minimum 10.45 min run:
They had a very strange track, which wasnt like your usual 400 meter running track. you ran to a certain point, made 7 laps around a big square and ran to the end about 100 meters away still.
New experience for me, ill tell you that.
This time i was beaten by the other contestant. He made it in 10.40 and i came in exactly on 10.45,bareley scratching the requirement.
Great feeling to make it, even if it was so close.

TO the Calistenics:

First chin ups/pull ups. 6 required in 1 min:

They told us to do the minimum requirement with the calistenics and just leave it with that so we had energy for the rest.
I did the 6 chinups with unfamiliar ease feeling like i could do another 4 or 5.
The other guy also made this but seemed to have a more difficult time.
Good that i bought the pull-up bar on my last trip to the states.

Sit Ups. 45 required 2 min:

They told us to do 50 and just leave it there.
I still had 45 seconds to spare after completing the sit ups.

Push Ups. 45 required in 2 min:

We were told to do 45 and leave it there.
I ended up doing 45 with almost a whole minute left to spare this time.
But i was almost at my limit anyways.
Afterwards the recruiter asked me why i didnt use the butt-in-the-air rest position.
I said, that i read it was illegal during the PAST.
He told me that it wasnt.
Knowing that would have made my life alot easier, and i would have b een able to do at least 55 in total or more in the 2 minutes.

Lastly Flutter Kicks.45 required in 2 min:

Now this surprized me a bit, because i thought, that each leg had to go up once for it to be one flutter kick. Turns out that each leg had to go up 2 times for 1 flutter icks, thereby resulting in 4 kicks.
I ended up doing 48 just for fun even though he tried to stop us at 45.

PAST: PASSED!

The recruiter took us to lunch since we were the first people he ever had to test the PAST on.
We went to chili's, which is a awesome american restaurant that exists regretfully only in one place in germany, and we were there, lol.

Now that i qualify entirely for the Special Operations job that i want he told me that i will have to stay here till february most likely.
He's still looking if theres something availible more aerly, but the odds are 70 to 30 that ill stay here till february.

On the drive back home, I got a blasting headache. About a half an hour after our arrival back at home i went to bed and slept though till just now. I ended up sleeping about 14 hours straight, lol.

Well thats really all for now. Ill update you on day 32 this evening.
Hope you all had fun with day 4 of the group shred 2.0
I certainly did.

Shred on everyone

Danny

P.S.:Hope you dont mind the freakish grin too much, lol

Day 112 --> M2 Day 30

2008-10-29T18:48:00.004+01:00

Hey shredders

"GS 2.0" day 3.
Went swimming for about one and a half hours today and changed the tires of one of our cars. Otherwise i took it slowly today. Need alot of rest for tomorrows test.

Also i am now(and without planning this) at my lowest weight ever. 87.0 kg.
Its not that I eat little over the day, its simply the fact that swimming seems to burn more calories than you'd think. Strangely without plannning so i seem to be justigying the name of this mission: "Burn BIG!"

Now one last checkup on he PAST before i leave.

20 meter underwater swim ---> accomplished in training
500 meter surface swim in 14.30 min ---> accomplished in training
1.5 mile run in 10.45 min ---> accomplished in training
6 pull ups in 1 min ---> accomplished in training
45 sit ups in 2 min ---> accomplished in training
45 push ups in 2 min --> accomplished in training
45 flutter kicks in 2 min ---> accomplished in training

So as long as my stamina and endurance holds together i will make this test for sure!

(btw: the above is a list or requirements. The actual progress is even better ;-) )

Thanks for the numerous comments.
I appreciate you all stopping by and wiching me luck.

Going to bed a bit early today because we will have to leave early in the morning.
Shred on

Danny

Day 111 --> M2 Day 29

2008-10-28T23:08:00.005+01:00

Hey Shredders.

Awesome day for me today.
Before i went swimming, i went for a short run on the track(5 laps), then went swimming for 3 hours where i improved my underwater distance swim by 4 more meters, reaching 50 metres.For me that deffinetely is a milestone.Beginning this summer i wouldnt have dreamed of diving 2 laps in a full sized pool and even had problems doing one single lap. Just to be sure, i did it again a few minutes later.
After swimming i went for another 5 lap run around the track.
Nutrition stood out today as it was right on track for once.
Lots of tuna and chicken was on the menu.

Tomorrow is my last day before i take the phisical test(PAST) so i usually would rest up for best results. But seeing as group shred 2 is going on i cant just bail on you guys. Ill go swimming again tomorrow. No running or gym though. Ill get back to that after i take the PAST.

On thursday i wont be able to shred here at home as im gone literally all day, but im not worried about getting a workout. The PAST will no doubt burn up all my energy.

Well thats really all for today
Shred on everyone

Danny

Day 110 --> M2 Day 28

2008-10-27T23:51:00.002+01:00

Hello Shredders

Pool is closed on mondays, so i went to the gym for 1 hour and 40 min.
Also worked on my pull ups and pushups again.

I now have a date for the phisical test(PAST). Its on this thursday.
Pretty sudden but im not all that nervous.

Today is day 1 of the group shred 2.0
Be sure that i wont bail out on this little mission.
Good luck to the other 14 participants.

Well thats all for today
Shred on everyone.
Danny

Day 109 --> M2 Day 27

2008-10-27T04:28:00.002+01:00

Hello Shredders.

I did some intense pace-training today and a few pushups. Otherwise i had a very uneventfull day.
Im taking part in adams group shred 2.0 by the way.
SO i will have pics and effors posted daily and without delay of a day or two.

Well thats all for today.
I think i could almost call this a rest day.
Good Night
Shred on

Danny

P.S.: Lighting and picture quality are pretty terrible today. Dunno the problem...

Day 108 --> M2 Day 26

2008-10-26T02:30:00.003+02:00

Hello Shredders

Reward meal day today. SO i went a bit over the limit with eating, but nothing too bad.
Went to the gym today, for about an hour and went swimming for 2 hours before doing a little pace-training on the track outside. Pullups were of course also on the scedual.
All in all a good training day.
Tomorrow is a cardio day. Pool is closed and gym is closed as well on sundays.
SO my only option is running. And that is exactly what i plan to do.
Its kind of a more weak spot compared to the other parts tested in the PAST for me. I know that i will pass , because i managed to beat the time already, but i want to exeed the required time by as much as possible.

Well thats all for today.
Thanks for yesterday's comments, you all.
Shred on everyone

Danny

P.S.: I almost forgot. I checked myself with accu-measure today and it surprized me to see that accorting to the chars im at 8.5% bodyfat right now.

Day 107 --> M2 Day 25

2008-10-25T01:28:00.002+02:00

Hello Shredders

As i thought, my weight hasnt really changed much, actually i am at my all time low right now eith 87.3 kg which is 100 grams less than my last all time low. SO nothing big there. Weight loss results at this stage are slow.

Well to my fitness scedual today.
I went swimming for nearly 2 hours.
After leaving i was going to do some running, but he first step outside the pool-facility was apparently the trigger for the outdoor shower and it started raining.
So No running.
I did mu compact pushup training routine today and feel stronger than ever in that aspect. Ill do my max pushups soon to see if ive really made mentionable progress.

My chinups have dropped from 8, down to 6 over the last week and is now back to 7 and a half. The road to success isnt always a straight one i guess.
Perserverance is the key.

I gave my recruiter a call today and found out that he now got himself certified to give the PAST(Phisical Aptitude and Stamina Test). I guess that explains why it took so long to get it all going. Also i seem to be the first person who ever tried out for a special forces job through him. Since i kind of interrupted a meeting with my call to him, i will give him a few availible dates on which i could be availible to drive down to ramstein and take the PAST, on monday. Either the 30th of oct, the 4th of nov or the 6th of november i will be probably taking the test.

Well thats really all for today.
Tomorrow ill go swimming again and will hopefully find the opportunity to go to the gym. Havent been there in a while now.

So Shred on everyone.
Good Night

Danny

Day 106 --> M2 Day 24

2008-10-24T01:08:00.003+02:00

Hey Shredders

Went swimming again today and actually had a better workout there in 2 hours than any of my previous 3 hour sessions.
I went there with a friend of mine today and we made up the "swimming" olympics.
Most of the discilines involved racing. Freestyle, breaststroke, sidestroke and back-swimming races made up half of the games.
The other half was all about distance diving. Seing how far you can get with how many strokes compared to eachother.
Then the underwater race, in which we raced underwater for 1 lap
And lastly a total distance underwater swim. I made out for 46 metres(almost 2 entire laps underwater) and my competitor made the full 2 laps(50 metres).
All that really took the air out of me, but hey, i won everything exept for the final underwater distance swim i just wrote about, lol.
At the beginning of the summer he beat me in everything without exeption.

Also 46 metres underwater is a huge step towards my goal of 65 meters underwater that i plan on accomplishing before i leave for basic training.

Otherwise i only did a few Pull Ups today. I simply was too worn out from the strenous water olympics.
(and the chemicals in the water really messes up your eyes.)

I havent checked the scale in several days, but i will again tomorrow morning. I think that i have stayed fairly consistant without any major weight gain.
Also i will start taking daily pictures from tomorrow on again. Gotta get this good old habit going again.

Well thats all for today.
Shred on everyone

Danny